9-22-17

HAPPY BIRTHDAY MIXED FITNESS ARTIST AND SIMPSON UNIVERSITY DUAL SPORT (SOCCER AND WRESTLING) ATHLETE CAMERON KEATING

9-20-17

ITS NOT FRIDAY, ITS WEDNESDAY YET WE HAVE A KEVIN PENLAND PROGRAM

3 ROUNDS
100 DOUBLE UNDERS
20 DB SNATCHES
20 DB OR KB HEAVY FARMERS CARRY LUNGES
20 CAMILLE LEBLANC TOE TO BARS
20 WALL BALL
20 DEADLIFTS

NOTES 
WELCOME CALEB MCGREGOR

9-19-17

RON DEMMAGD PROGRAM

26 MINUTE AMRAP
1 SHORT LAP
1 C2C
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL

9-18-17

20 MINUTES
3/1 MUSCLE UPS OR 3 JUMPING MUSCLE UPS USING BOX/PLATES
6 BOX JUMPS
6 CLEAN AND JERKS
1 BACKWARDS STAIR WALK

NOTES
USE FAST PACE FOR FIRST 3/1,6,6 PORTION OF WOD THEN USE RELAXED, RECOVERY PACE ON THE BACKWARDS STAIR WALK.

9-13-17

E-DUB PRODUCTIONS

4 ROUNDS
1 LAP
20 WALL BALL
10 SHOULDER TO OVERHEAD
8 LUNGES WITH DB FLYS
2 BEAR CRAWL SHUTTLES
1 ROPE CLIMB

BONUS
2 MINUTE PLANK

OVER 100,000 VIEWS

WITH US HITTING OVER 100,000 VIEWS SEEMED FITTING THAT WE UPDATE OUR FIRST POST SOME 550 POSTS BACK SO PEEPS CAN KNOW A LITTLE ABOUT MFA HISTORY. ITS STILL AVAIL TO BE UPDATED, REWRITTEN AND MODIFIED JUST LIKE WE, AS MFA CAN UPDATE, REWRITE, AND MODIFY AS WE PROGRESS IN THE GAME OF FITNESS, LIFE, AND WHATEVER ELSE WE SET OUR MINDS TO.

A LITTLE HISTORY ABOUT M.F.A.

THE MIXED FITNESS ARTIST BEGAN AROUND JANUARY OF 2008. JOSEPH FORSETH DESHAIS WAS IN HIS SENIOR YEAR OF HIGH SCHOOL AND WAS LOOKING FOR AN EDGE IN THE HOPES OF QUALIFYING FOR THE STATE WRESTLING TOURNAMENT, IT WAS AT THIS POINT THAT JOEL FORSETH AND JOSEPH BEGAN TO TRAIN WITH A PURPOSE. JOEY ACCOMPLISHED HIS GOALS AND THE MIXED FITNESS ARTIST METHOD OF TRAINING BEGAN. IN THE SUMMER OF 2008 HALL OF FAMER RON DEMAAGD BEGAN AND THE WORKOUTS CONTINUED TO ADVANCE TO ANOTHER LEVEL. IT HAS BEEN A CONSTANT EVOLUTION. MELISSA FORSETH IN THE SPRING OF 2011 ENTERING THE CROSSFIT GAMES ADDED MAJOR INSIGHT INTO TRAINING METHODS WHILE AT THE SAME TIME THE JOINING OF KEVIN PENLAND TO OUR GROUP ADDED HUGE GAINS IN THE M.F.A. STRENGTH AND OLYMPIC LIFT ASPECTS. FITNESS MODEL MEGAN CANAVAN CONTRIBUTED THE IMPORTANCE OF PERFECT FORM. SUMMER OF 2012 HAD A NEW GENERATION WITH RACHEL DEMAAGD AND CAROLINE FORSETH ON BOARD AS WELL AS THE SPIN CLASS NOW TURNED MIXED FITNESS ARTIST GROUP OF JOHN STUFKOSKY, KELLY HUFFORD, AND TUCKER BIRCH(AKA CLARK KENT). 2012 IS WHEN WE SWITCHED GYMS AND GOT OUR VERY OWN MFA AREA. DYLAN MEYERS WAS ONE OF FIRST NEWBIES AND PERFORMED WITH INTENSITY BEFORE HEADING OFF FOR CAREER ADVANCEMENT. 2013 WE HAD CORY RHOADES INVOLVE STRIKING TO MANY MFA GAME ALONG WITH REGULAR ATTENDANCE FROM THE GIRLS WHO PRIOR WERE ALWAYS IN THE BACKROOM STARING AT THEIR WORKOUT ON PAPER, MICHELLE DOLL AND JULIE BURKE AND LATER MICHELLE'S HUSBAND MIKE DOLL ALONG WITH SEASON CAMEOS FROM THE ATHLETIC PHENOM CAMERON KEATING, ALONG WITH HIS HALL OF FAMER DAD ERIC KEATING. THE EVER ENTHUSIASTIC FITTEST CHEF WE KNOW CHE STEDMAN AND HIS WIFE TANYA STEDMAN WERE A GREAT ADDITION ALONG WITH KATELYN BEYMER WHO HAD NO END TO HER CARDIO. 2014-2015 WE SAW SOME INCREDIBLE IMPROVEMENTS FROM AARON KRZYWIKI, NICK HANKINS, AND ERIC WALLACE AS THEY TRANSFORMED OR REGAINED THEIR FITNESS LEVELS AND TOOK MFA MOST IMPROVED TITLES. HEALOHANI MONTGOMERY BROUGHT ANOTHER LEVEL CHANGE FOR US WITH HER PRESENCE AND EXAMPLES. CHRISTY FUTRELL MAKES APPEARANCES WHEN SHE CAN WITH BUSY SCHEDULE. 2016 HAD COLLEEN DEMAAGD BEGINNING HER TRANSFORMATION INTO HIGH SCHOOL STANDOUT ATHLETE AND SPEAKING OF ALL STAR ATHLETES, ONE OF THE TOP WRESTLERS FROM OUR AREA AUSTIN LOBSINGER BEGAN MAKING MFA PART OF HIS TRAINING AS HE TRANSITIONED FROM ATHLETICS INTO LAW ENFORCEMENT. 2017 SOCCER STANDOUT AND SUPER ATHLETIC DANIEL FORSETH-DENDAS PASSED EVERY CHALLENGE, ADYN AND RYAN FUTRELL BEGAN THEIR MFA JOURNEY FOR SUMMER TRAINING, ALEX PETERSON SHOWED AND IMPROVED CARDIO AND ENDURANCE TREMENDOUSLY AND HE  INTRODUCED ALL AROUND COOL CHICK KATELYN GOFF TO US AS WELL. NICK VISCONTI REPRESENTING THE CITY OF REDDING WITH SECOND LONGEST CITY OF REDDING ATTENDANCE AS HE BATTLES.  NEXT WEEK WE WELCOME CALEB MCGREGOR. WE RECOGNIZE LORI FORSETH FOR HER CAMEOS DURING BUSY SCHEDULE, NICOLE FORSETH FOR HER OFF SITE PARTICIPATION, TUFF FOR HITING OUR WODS EVERY SO OFTEN, SUZANNE BIRCH AKA MOTB, JEFF, CAMERON AND PEYTON, HEATHER GUERRERO WONG, DAVID GUERRERO WONG, MADDI DODDS, SAMANTHA, SHELBY, KELLY KEITH,  MATT VANERT, CT,  WES SWAFFORD, ISAAC ARCHIBALD, STEVE, SHELLY, JOHAN, PETE, JAMES, JENNY, ALLEN, KAREN, RANDY, KIM, JEANNE, KYLE, SARAH, SARA, HEATHER, AARON, JUSTIN, FELLA FROM RB RODEO, JIM, VALLANA, MARIA, EVAN, CHRIS, JEREMIAH, GERRY, JADYN, CHLOE, BRYAN, JOSHUA, RANDY AND ROBIN. I AM SURE I LEFT PEEPS OUT AS WE APPROACHING 10 YEARS AND THERES BEEN LOTS OF CAMEOS, ONE AND DONES, 5 AND DONES, AND OTHERS THAT WE HAVE ENJOYED THEM GIVING US THEIR TIME AND COMMITMENT. AS MIXED FITNESS ARTISTS WE WILL CONTINUE TO EVOLVE AND ADVANCE WHILE MAINTAINING OUR ORIGINAL MINDSET OF TRAINING WITH AND FOR A  PURPOSE.

9-12-17

RON DEMAAGD PROGRAM

10 GOBLET SQUATS
10 PULL UPS
10 HR PUSH UPS
10 GHD'S
5 STAIR RUS

8,8,8,8,4
6,6,6,6,3
4,4,4,4,2
2,2,2,2,1

BONUS
GO THROUGH AGAIN WITH REPS
2,2,2,2,1
4,4,4,4,2
6,6,6,6,3
8,8,8,8,4
10,10,10,10,5

9-11-17 TRIBUTE

9 MINUTE ARMAP

 9 T2B 

 9 CLEANS
 9 PUSH UPS 

11 OF ANY SINGLE, COMBO, OR ORDER OF...

 100M SLED PUSH

 100M FARMERS CARRY

 100M SPRINT

NOTES
TRIBUTES ARE OFTEN MADE IN MFA AS WE RECOGNIZE THOSE OF SIGNIFICANCE, SACRIFICE, HEROISM, ETC.... ITS IMPORTANT THAT YOU,  AS A MFA PUT THAT SAME EFFORT INTO YOUR OWN LEGACY, PUT IN THE WORK, SACRIFICE, SET EXAMPLES AS THE RETURN WILL BE WORTH THE EFFORT. YOU PUT IN THE 100 AS WELL BECAUSE YOU NEVER KNOW WHEN YOU WILL BE TESTED AND NEED ALL THE STRENGTH AND MENTAL GRIT FROM HOW YOU LIVING YOUR DAY TO DAY LIFE.

KP DAY TO DAY

LOCAL SPORTS BENEFIT RACES

SATURDAY EVENING AT THE REDDING RODEO GROUNDS. ALL PROFITS GO TO LOCAL SPORTS PROGRAMS.   

ASK MFA ABOUT MFA DISCOUNTED TICKTS FOR THE EVENT AND VIP SEATING

9-6-17

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

26 MINUTE AMRAP
50 DOUBLE UNDERS
10 OH SQUATS
10 KB SWING
10 PULL UPS
10 BENT OVER ROWS
4X25 NEW AB SEQUENCE

DOUBLE UNDERS AND OH SQUAT EXAMPLE

HIGHLY DETAILED DRAWING OF NEW AB SEQUENCE

9-5-17

E-DUB PRODUCTIONS

BUY IN
4 MINUTES CARDIO

26 MINIUTE AMRAP
10 DEADLIFT
8 ALTERNATE DB SNATCH
6 T2B
4 STAIR RUNS
2 C2C
1 MINUTE PLANK

WEEK OF 8-28-17

ALL REMIXES FROM LAST WEEK WITH LIGHTER REPS PROGRAMMED IN, YOU HAVE ALL NOW DONE THESE MOVEMENTS BEFORE. LETS SEE HOW THIS AFFECTS NUMBER OF ROUNDS, ETC.... 

8-28-17

20 MINUTE AMRAP REMIX FROM LAST WEEK

5 DEADLIFT
  10 WALKING LUNGES
  5 HR PUSH UPS
5 HANG CLEANS
  10 WALKING LUNGES
  5 HR PUSH UPS
5 SHOULDER TO OVERHEAD
  10 WALKING LUNGES
  5 HR PUSH UPS

8-29-17

REMIX OF LAST WEEKS E-DUB PRODUCTION...

30 MINUTE AMRAP
10 CALORIE ROW
10 SIT UPS
5 MAN MAKERS
5 PULL UPS
2 STAIR RUNS
1 CHEST TO CHEST

8-30-17

REMIX OF LAST WEEKS RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1/2 TRIBUTE (10,10,30)
1 BACKWARDS STAIR CRAWL
2 KB TURKISH GET UPS
10/5 ARMS (10 REPS BICEP, 10 REPS TRICEP, 5,5)
5 HUERTA SLIDES
20 DU'S (DOUBLE UNDERS)

8-23-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
1 TRIBUTE
2 BACKWARDS STAIR CRAWLS
4 KB TURKISH GET UPS
10-2 ARMS (10 REPS BICEP, 10 REPS TRICEP, 8,8,6,6,4,4,2,2)
12 HUERTA SLIDES
40 DU'S (DOUBLE UNDERS)

TRIBUTE EXAMPLE

HUERTA SLIDE EXAMPLE

TURKISH GET UP EXAMPLE

8-22-17

E-DUB PRODUCTIONS PRESENTS....

30 MINUTE AMRAP
20 CALORIE ROW
15 SIT UPS
10 MAN MAKERS
8 PULL UPS
4 STAIR RUNS
2 CHEST TO CHEST

8-21-17 NICOLE FORSETH DESHAIS BWOD

8-21-17

HAPPY BIRTHDAY NICOLE!!!! SINCE ITS YOUR BIRTHDAY WE GONNA DO REVISIT OF YOUR WEDDING WOD FROM 2013

2 TIMES THROUGH, 6 ROUNDS TOTAL

9 DEADLIFT (ROUNDS 1,4)
9 HANG CLEANS (ROUNDS 2,5)
9 SHOULDER TO OVERHEAD (ROUNDS 3,6)

21 WALKING LUNGES AND 13 HR PUSHUPS AFTER EACH ROUND

8-16-17 CHE STEDMAN BIRTHDAY GONE BAD

RON DEMAAGD PROGRAM

FIGHT GONE BAD STYLE, 3 ROUNDS WITH BONUS BEING A 4TH OR 5TH....
1 MINUTE EACH STATION WITH ONE MINUTE REST BETWEEN ROUNDS

ROWER
FULL SIT UPS
BOX JUMPS
KB SDHP
PUSH PRESS

HAPPY BIRTHDAY CHE

8-15-17

RON DEMAAGD PROGRAM

26 MINUTE AMRAP
40 DU'S
  20 GOBLET SQUATS
  20 INVERTED ROWS
  20 FULL SIT UPS
15 WALL BALLS
  15 KB SWINGS
  15 DIPS
  15 TWISTERS
5 STAIR RUNS
  10 OH LUNGES
  10 CURLS
  10 GHD'S

8-14-17

E-DUB PROGRAM

18 MINUTE AMRAP
5 DEAD HANG PULL UPS
10 PUSH UPS
10 BODY SQUATS
3 STAIR RUNS
30 SECOND PLANK

MFA TRACK DAYS

MFA WILL BE PUTTING IN WORK ON THURSDAYS AT SEQUOIA MIDDLE SCHOOLS TRACK. WE WILL MEET AT EVERYDAY AT USUAL TIMES FOR WARM UP BEFORE HEADING OVER FOR CUSTOM TRACK INSPIRED WODS.

6-8-17 
(6) 4X100 RELAYS

6-15-17
(8-12) 80-90% STRAIGHTS JOG CORNERS MIKE DOLL PROGRAM

6-22-17
20 MINUTE OBSTACLE COURSE

6-29-17 
KP PROGRAM ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE

7-6-17
OBSTACLE COURSE (PART OF HOLIDAY WEEK) 

7-13-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

7-20-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS

7-27-17
CAROLINE FORSETH PROGRAM 5-4-3-2-1
5 MINUTE JOG TO SEQUOIA 1 MINUTE 85% PLUS RUN
4 MINUTE JOG 1 MINUTE 85% PLUS RUN
3 MINUTE JOG 1 MINUTE 85% PLUS RUN
2 MINUTE JOG 1 MINUTE 85% PLUS RUN
1 MINUTE JOG 1 MINUTE 85% PLUS RUN
WALK BACK FROM SEQUOIA

8-3-17
KP PROGRAM WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A RACE, RECOVER BEFORE NEXT ASSIGNED MINUTE

8-10-17
OBSTACLE COURSE WITH KP INSPIRED MEDICINE BALL AND INDIAN RUNS IS THE CHOSEN ONE TO WRAP UP OUR 2017 SUMMER MFA TRACK SUMER SEASON.

THIS CONCLUDES SUMMER ATHLETE TRACK DAYS. THANKS FOR PARTICIPATION.

8-7-17. 8-8-17 & 8-9-17

8-7-17 

16 MINUTE AMRAP
16 WALL BALL LUNGES ALTERNATING EACH SIDE EACH REP
8 TOE TO BARS (STRICT, K2E, KLB, ETC)
16 LUNGES WITH DB FLYS
8 THRUSTERS SAME DB'S FROM ABOVE
16 DB SIT UPS WITH SAME DB'S

WALL BALL LUNGES

8-8-17 REVISIT OF 6-28-17

BUY IN
30 GHD SIT UPS

30 SNATCH
30 CLEANS
30 DEADLIFT

3-3-3 100M (MIX UP OR ANY ORDER OF 3 X 100M SLED, 3 X 100M FARMERS CARRY, 3 X 100M SPRINT)

BUY OUT
30 GHD SIT UPS

8-8-8

8-9-17 REMIX OF 7-18-17

30 MINUTE AMRAP

3 CHEST TO CHEST WALL CLIMBS

6 PULL UPS

6 PUSH UP TO CRAB WALK POSITION

6 BOX JUMP

6 3 WAY CURLS 

3 STAIR RUNS

CHEST TO CHEST WALL CLIMB

THIS CONLCUDES STUDENT SUMMER ATHLETE TRIFECTA TRAINING. THANKS FOR PATICIPATION.